Cycle 10 of the bodyweight workouts will focus on flexibility, agility and recovery. All workouts in this cycle with be twenty minutes or less, allowing extra time for the pre- and post-workout mobility, flexibility, and recovery work.

 

Week 4, Day 2

 

Mobility before Workout:

Hip Circles 5 in each direction

  • Hip Rotation on All Fours *3-5 on each side
  • Toes Stretch Hold 30 Seconds x2
  • From Standing to Squat and Hold for 30 Seconds x4
  • Therapy Sumo Squat at Wall x4 with a 5 Second Hold at the Bottom
  • Toe Squat 30 Seconds x2
  • Scorpion x5 on each side
  • Supine Shoulder Opening x 30 Seconds on Each Side
  • Up Dog to Down Dog x 5-10

 

Workout:

5x

  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up

 

Mobility after Workout:

Half Happy Baby 1 Minute

  • Supine Splits 30 Seconds
  • Half Happy Baby 1 Minute
  • Supine Splints 30 Seconds
  • Cobblers Pose 1 Minute
     
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